Sept. 2020 Preteen Workout #3

Prepare 

Warm up 3x

20 jumping jacks

15 squats

10 Spiderman lunges 5 push ups
3 bear crawl U pattern
 100 m run

5:00 of mobility
Prep
10 straight arm bandy pull down                                                                    10 m alligator walk

Practice

30 strict pull ups in 5 sets or less 10:00 time cap Every break do 30 hollow hold flutter kicks

Play

30:00 continuous movement
Run-Bike-Row-Ski
If you have different machines you can change every 5:00
* The idea is to have sustained movement for 30:00. This can be scaled down to 15-20:00 for your older express kids. As noted you can switch the type of movement such as 5:00 on the bike switch to 5:00 on the rower, switch to 5:00 running, switch back to bike etc. It can also be a run walk. The goal is to keep moving for the allotted time.

3x
10 Cossacks
10 skaters
3 precision jumps

Mobility
Shoulder distraction Cobra
Downward dog